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What's a good shoulder workout?

Would it be enough of a workout if I workout 1 muscle group once a week. For example mon-legs, tues-chest, wed-back, thurs-shoulders, fri-biceps/triceps.. Whats a better workout for gaining MASS faster?

  • Answer:

    Mass: Three times a week (ex: Mon, Wed, Fri) full body exercise i.e. no more than six - say monday Bench (chest), barbell curl (bicep), dead lift (back), squats (thighs & gluts), shrugs(shoulders) Overhead press (Shoulders/arms) Finish off with crunches or something for the abs each day. Wednesday toss it up a little, substitute flat bench press with inclined press (chest), wrist curls (Forearms), something for the calves, leg curl (hamstrings), Dumbbell curl (Arms), Work either lats or shoulder. Friday hit the pile again, say dumbbell press (inclined or otherwise), preacher curl (arms)... switching the exercise for the muscle group. Of course its high weight low reps - 3 sets of say 2-5 reps each. Working slowly to failure each set. Do that for about three months - take at least two weeks off up to one month - allowing your body to fully heal then do 3 weeks of split routines with lower weight higher reps - 8-15 reps. A split routine would allow you to work out every day - Arms/chest/shoulder Mon Wed and Fri, Abs, Legs and back Tue, Thur & Sat Take another 2 weeks to a month of and do the mass training program again. All muscles except the abs needs at least a full day off between workouts. Technically that comes out to be two days. Some people get better gains with a three day rest period. In order to know where you fit in you need to listen to your body. If you are overly sore and stiff for your next workout for that body part Put it of until tomorrow. Muscle grows during the rest period between workouts. The workout itself actually rips/shreds the muscle - after a workout your muscle is losing mass as the shredded fibers are flushed by the blood washing out dying tissue/cells. Make certain to warm up each muscle before you apply weight. If you have one of those bars with the thick weight sockets that should weight enough to get a decent warm up - do 5 SLOW reps of the exercise with the bar without weight or with a weight so low that you barely feel the resistance. That will get your blood to flowing and will warm up the muscle reducing the bad damage that leads to cramps and injury. After your work out cool off slowly. Ideally doing a cardio (treadmill, stationary bike, jogging/ fast walk starting out fast enough to keep the heart rate up and sweating for about 15 minutes - slowing down to the equivalent of a walk for another 10 minutes. Not only is that good for the heart, it will also keep your blood moving fast enough to carry away shredded muscle tissue and the toxins that dying muscle releases during the weight lifting leading to less soreness and less stiffness. Eat a carb and/or protein 20 to 30 minutes before your weight lifting (say a peanut butter sandwich NO SUGAR). The bread is your carbohydrate - Carbs break down slowly and are released as sugar into the blood stream. Released over a long period of time in a steady rate. Sugars are where the body gets energy - the more energy you have the more you can lift through more reps. For mass eat more proteins - about 15-30 minutes after your work out eat something rich in protein - possibly a protein shake. Different people process food at different rates. You may find that you need the proteing sooner or later, and that the carb intake should be closer or earlier. Play around, experiment see what works for you. Why the 2 weeks to a month off before each phase of your routines? to give the body time for a full and complete healing. Again weight lifting "shreds" muscle. the process of healing leads to the growth/thickening of muscle fibers as they toughen up/get stronger to meet the new demand. There comes a point in the go getter's program where they see no more gains simply because they have one routine and do not take mini-vacations. Three months of mass, three months of defining/endurance will present you with a well rounded program that will lead to not just big muscles, but big muscles that can actually do something other than look big. Muscle fibers and cells do different things depending on the load applied to them. There are quick and slow muscle fibers, and other things. Go to the Library and check out a few books on the dynamics and medical/physiological side of muscles to learn what muscles do exactly and how they react.

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The best way to put on mass, is low set 3-4 low reps 5-6 Heavy weight. you need to rest in between you weight days, add cardio days on the no weight days, (example) MON: Chest & Delts Tues: Cardio 30min NO weights WED:Legs THURS: Cardio 30 No weights FRI: Back & Arms SAT: Cardio 30min No weights. SUNDAY TOTAL REST Your weight should be about 55% of your max weight that you can lift (or more) (example) is my max bench is 400lbs so 55% (roughly) would be 255lbs 4x6 you can go to failure if you wish, but have a spotter to do that, safety is first. ALWAYS warm up & ALWAYS stretch out before and after your weight routines, it will reduce injury, which is a risk when lifting heavy. * From experience I like to hit all my major muscle groups with 4-5 exercises from different angles BUT I only do 2-3 exercises for smaller muscles groups; (example) MON: Chest & Delts: I start with; DB Incline Press 4x6 Flat DB press 4x6 Decline DB press 4x6 Cable crossovers 3x6 DB flyer 4x6 (30-45 sec rest between set to keep intensity) DB should press 3x6 Front DB Raises 3x6 Side DB Raises 3x6 (weight session should be no more than 40-60 minutes MAXX, any longer your either doing to much or taking to long resting / talking to much. LOL but true. *TIP* On your cardio days drink H20, on you heavy weight days drink Isotonic drink, like powerade, isotonic drink on your weight days will help you with a burst of glucose which assist you with your next sets & reps. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ DIET plays a major part to this, you need to consume high amount of Protein to build muscle mass, for a beginner I would suggest 1-1.5 gram of protein per pound of your body weight, which is a lot, not to excessive, I eat, without thinking 400-600g of protein per day. Protein is the muscle builder. I would suggest anyone want to gain mass, eat protein with every meal. So your diet should be High Protein, Low Carbs, Low Fat (please note I said LOW CARBS not NO CARBS) your carb for should come from complex carbs. I would also suggest you eat more frequently as well, like every 2 hrs, the wisdom to this is; eating more frequently speeds up the metabolism, your metabolism will burn energy in your body, consuming high amount of protein protects the muscles from muscle waste or as we know it, catabolism. So the body will then turn to it's third source of energy, which is fat. NOTE: as you get bigger, muscles burn a lot of energy, so the big the muscles, the more energy burnt, more fat your will burn off. yet you must keep the protein intake high to stop muscles catabolism. H20(WATER) consume a lot of water, we need to replace the sweat, H20 also restores a lot of body function. aim for around 2-3 litres daily. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Supplements have there place and there a heap of them out there, most are just designed to make money, but I want to stress this: you get real growth from real food, end of story. Supplements are called that because they only supplement your existing DIET: But there's some good ones, some you will need, they are: Whey Protein (WPI) = Rich Protein Sports Multi vitamin with zinc = restores what you lose with sweat. (zinc for men) HMB or Glutamine = prevent muscle break down, helps recovery (some WPI) includes Glutamine so read the label. I would not recommend Creatine to a beginner, because Creatine is high in sodium and sodium retains water in the body, will give you a bloated look. Last one for the men only: "Testosterone Boosters" Gaspari Nutrition make a product called Noverdex XT, it is a Natural test boost for men, I use it myself it's awesome and really works, no bullshit. Noverdex XT comes with an anti-Aromastase; what that mean is, this product will boost your natural Testosterone levels and prevents test from converting to estrogen, which is great. If you dont know it already testosterone is Number ONE for building muscle. So increasing your test level will work in your favour, when it comes to building mass. You have to cycle this product for 8 weeks, then take 2 weeks off and 8 weeks on again etc etc. ~~~~~~~~~~~~~~~~~~~~~~~~~ REST TIME: is also very important when it comes to building muscle, you need to get as much rest as possible, because it's when we rest, our muscles are in a state of repair and growth. So get a good 8-9 hrs sleep. I think thats about the size of it.. I dont think I left anything out.

101Juiced

try doing legs and core one day and back, arms, shoulders the next.

Anonymous

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